FRANKS at the H0.0ch

Preamble:

My old man would have turned 72 next week so we threw him an early birthday party by revisiting a #beatdown I Q’d at the #Widowmaker shortly after his passing.  This one is tough just like the man it is named after Frank.

Warm-O-Rama:

Quick 10 counts of SSHs, Weed Pickers, and Moroccan Night clubs.  All IC.

The Thang:

Thang 1-

Franks.

• F- 10 fire feet burpees, then a mosey up the big hill and back
• R- 20 ranger merkins, then a mosey up the big hill and back
• A- 30 Alabama Ass Kickers, then a mosey up the big hill and back
• N- 40 No Surrenders, then a mosey up the big hill and back
• K-  50 Krab Cakes, then a mosey up the big hill and back
• S-  60 Squats, then a mosey up the big hill and back
• Full disclosure…it took me a minute to remember our exercise for N.  The PAX patiently awaited for me to clear the brainfart.  I phonetically used K for C.  Maybe they were imitation krab cakes.

Thang 2-

Pool Time:  The PAX grabbed our swimmies and towels and headed in to the pool.  5 rounds of 50 yard swims/pool runs/whatever.  YHC put 2 minutes on the clock and everyone had 2 minutes to get down in back.  Any extra time was use as active recovery until the bell tolled for the next round.

Thang 3-

3ish minutes of water treading in the deep end of the pool.

COT:

Prayers lifted up for Pooh’s mil, tigger’s friends wedding/marriage, work stuff, and Boomer’s family friend’s loss.

Naked-Man Moleskin:

Thanks for helping me honor my dad today gentlemen.  I’m better each time I come out because of you.

SYITG

-Flo